April 6–12, 2025
Planning your meals in advance doesn’t have to be stressful — in fact, it can be a total game-changer. Whether you’re juggling work, school, or just want to eat better without spending hours in the kitchen, this one week of healthy meal plan for one person is here to simplify your life.
We’ve built this plan using some of the best recipes from The Healthy Pack — with a focus on balanced nutrition, flavor, and convenience. It includes a complete grocery list with measurements, links to each recipe, and tips to keep everything fresh. This guide is packed with ideas for lunch prep, high protein meal prep, and easy healthy meals for both lunch and dinner.
Why Meal Prep Works
- Saves time during your busiest hours
- Keeps you on track with health goals
- Helps reduce food waste
- Makes healthy eating automatic and stress-free
Weekly Overview: Simple & Balanced Meals
Monday
- Lunch: Classic Turkey & Avocado Roll-Ups with Hard-Boiled Eggs & Veggies
These fresh roll-ups are packed with lean protein and healthy fats, and combining them with a side of hard-boiled eggs and crunchy vegetables makes it a complete, satisfying meal. - Dinner: Sweet Potato & Black Bean Burrito Bowl. A comforting and hearty vegetarian bowl rich in fiber and slow-digesting carbs. Roast the sweet potatoes in bulk, add seasoned black beans, and top with fresh greens or avocado for a full meal.
Tuesday
- Lunch: Smoked Salmon & Cream Cheese Wraps with a side of roasted sweet potato wedges. Rich in healthy fats and protein, this wrap is both creamy and fresh. Serve with sweet potato wedges for extra fiber and staying power.
- Dinner: Chicken Caesar Salad Bento with roasted cauliflower. This satisfying salad includes roasted chicken, crisp greens, and parmesan. Add a generous portion of perfectly roasted cauliflower for a warm, comforting side.
Wednesday
- Lunch: Tuna Salad Lettuce Wraps with boiled eggs and avocado slices
Crunchy, refreshing, and high in protein. Rounding out this meal with eggs and avocado gives it more substance and healthy fats. - Dinner: Keto Sushi Rolls (No Rice!) with a side salad and extra protein (add boiled egg or grilled chicken strips) A low-carb twist on sushi that’s light but filling when paired with extra greens and protein.
Thursday
- Lunch: Deviled Eggs & Crispy Bacon with cucumber salad and avocado toast
This meal is rich in protein and flavor, and the fresh cucumber salad and avocado toast bring it together into a hearty, balanced lunch. - Dinner: Caprese Skewers with Pesto Dip with quinoa and grilled chicken
Add substance to these refreshing skewers with cooked quinoa and grilled chicken breast to make it a protein-rich, satisfying dinner.
Friday
- Lunch: Turkey & Cheese Roll-Ups with roasted veggies and hummus. Roll-ups pair perfectly with a side of seasonal roasted vegetables and a scoop of hummus for a colorful, filling meal.
- Dinner: Chicken Caesar Salad Bento with a side of roasted sweet potatoes
A repeat of the fan-favorite salad, but this time paired with warm, comforting sweet potato wedges.
Saturday
- Lunch: Sweet Potato & Black Bean Burrito Bowl with sliced avocado and a side of quinoa. Reinvent your earlier burrito bowl by doubling up on healthy fats and adding quinoa for a plant-based protein boost.
- Dinner: Perfectly Roasted Cauliflower with grilled chicken and hummus
A warm, well-balanced dinner that feels cozy and nourishing.
Sunday
- Lunch: Creamy Keto Guacamole with Cheese Crisps and boiled eggs with cherry tomatoes. This is a satisfying weekend lunch with healthy fats, fiber, and enough protein to carry you through the afternoon.
- Dinner: Keto Sushi Rolls and cucumber-avocado salad with lemon vinaigrette
Light, fresh, and ideal for ending the week on a nutritious note.
Grocery List for the Week (1 Person)
Protein
- Chicken breast – 750g / 1.65 lb
- Turkey slices – 300g / 10.5 oz
- Tuna (canned in water) – 1 can (approx. 120g / 4 oz)
- Eggs – 12 large
- Bacon – 4 slices (approx. 120g / 4 oz)
- Smoked salmon – 150g / 5.3 oz
- Mozzarella balls – 150g / 5 oz
- Parmesan – 50g / 1.75 oz
- Cheese (cheddar or Swiss) – 100g / 3.5 oz
- Greek yogurt – 1 cup / 240 ml
- Hummus – 1 cup / 240 ml
Vegetables & Greens
- Romaine lettuce – 1 head
- Mixed greens – 3 cups / ~90g / 3 oz
- Cherry tomatoes – 3 cups / ~450g / 1 lb
- Sweet potatoes – 4 medium (~1kg / 2.2 lb total)
- Avocados – 5
- Bell peppers – 3 (~450g / 1 lb)
- Cucumber – 2 (~500g / 1.1 lb)
- Carrots – 2 (~150g / 5.3 oz)
- Cauliflower – 1 head (~500g / 1.1 lb)
Pantry Items & Others
- Whole grain tortillas – 4
- Lettuce leaves (for wraps) – 1 head
- Cream cheese – 100g / 3.5 oz
- Pesto – 1/2 cup / 120 ml
- Mustard – 2 tbsp / 30 ml
- Olive oil – 3 tbsp / 45 ml
- Vinegar or lemon juice – 3 tbsp / 45 ml
- Salt & pepper – to taste
- Garlic powder – to taste
- Rice vinegar – 2 tbsp / 30 ml
- Nori sheets – 1 pack (5–10 sheets)
- Quinoa – 1.5 cups dry / 270g
- Cheese crisps (or shredded cheese for baking) – 1 cup / 100g